Food, Glorious Food!

'Tis the season to be tempted. Thanksgiving kicks off the holiday festivities — and 101 ways to gain weight. Come November (and all through December), sweet treats are everywhere: at the office, in the mall and in your oven, baking up for family gatherings. When all that food in plain sight mixes with the season's stressors — preparation, travel, sleep deprivation, memories (good and bad), finances, etc., your diet, coping abilities and general good health are often at risk.

How can you add more joy, but not more pounds, to the season? Health experts advise keeping mood and energy levels stable; you'll feel better and be less likely to overeat. And if you don't overindulge, you'll feel more in control and be in better spirits.

Since overall good health and maintaining a healthy weight are both important factors for increasing fertility, controlling your stress level and the numbers on the scale are especially important for women coping with infertility. Here are some tips to avoid holiday weight gain:

• Don't skip meals. Eat breakfast and don't go anywhere on an empty stomach.
• Keep blood sugar levels steady. Avoid refined sugars that cause your sugar levels to spike and then crash, creating hunger, crabbiness and the desire for more sweets.
• Maintain an exercise regiment. This will reduce stress and counter some of the calories.
• Avoid temptation. When possible, keep goodies out of sight.
• Plan ahead. If possible, find out what your host is serving; offer to bring something healthy you'll enjoy eating.
• Choose wisely. Start with a large salad or soup, skip seconds on starches and pile on the vegetables. Select foods with a high filling-to-calories ratio. Angel food cake, gingerbread and fruit are better dessert alternatives than fat-filled confections and baked goods.
• Limit alcohol and avoid sweetened beverages. These are loaded with calories. Drink plenty of water to maintain hydration and stave off fatigue.
• Just say no. Be polite and show resolve — resist caloric offers with the same conviction as someone with religious or medical rights of refusal.
• Stick with one-a-day. If constantly bombarded by temptation, try limiting your splurges to once every 24 hours.
• Socialize. Focus on the people, not the menu. After all, this season isn't ALL about the food!

Take a Breath

Want the perfect holiday gift this year? One you'll use every day, sometimes twice a day? Learn to meditate and you will unwrap a big box of calm. Meditation can not only reduce stress and anxiety, it can also lower blood pressure and strengthen your immune system. And, all these benefits can be had at little or no cost!

To get you started, here are some meditation basics:

• A quiet place. Find a space free of distraction. Create a sanctuary either in a cozy, private area of your home or in a natural, outdoor setting. Turn off all cell phones and other intrusive devices.
• Comfortable posture. Meditation can be practiced in a variety of positions, but the half-lotus position is the most popular. Sit with legs folded, the right leg resting on the left, back erect, hands on your lap with palms facing up. Hold elbows slightly away from your body, allowing air to circulate.
• Focus. The primary goal of meditation is learning to focus your attention — to control your mind and keep it from wandering. Try focusing on your breathing. Tune into the sensations of breathing deeply, imagining a lotus blossom low in your abdomen. The flower petals slowly unfurl and expand with each inhale and close up with each exhale. Or, inhale deeply, concentrating on filling yourself with happiness and joy, and then exhale slowly, blowing away all worries and distractions.
  
  You can also focus on a mantra ("that which protects the mind"). Try the "relaxation response" technique pioneered by Dr. Herbert Benson: silently repeat a meaningful word or sound for 10 to 20 minutes. Relax all your muscles, starting with your toes and progressing to the muscles of your face, all the while breathing freely through your nose.
  
  To experiment with guided meditation, follow step-by-step instructions, either self-guided or spoken by an instructor (live or recorded). This technique focuses on following a "flight plan," much like a diver visualizing the perfect dive before leaping off the board.
  
  Focusing on an object — a candle, crystal, etc. — can be its own form of meditation, or it can be combined with a mantra or instruction. For example, an easy way to get started is to view this simple meditation video, which gives guided meditation instructions and also uses a focal object.

Meditation, like everything else, takes practice, patience and commitment. You should experiment with techniques until something feels right. Give yourself the gift of calm this year — your blood pressure, friends and family will thank you.